Just say, “No!” to Transition Footwear! (at least during the transition)
2009 November 18 (20:01)
categories: Barely Barefoot, Foot Pain, How to Run, Transitions
Think of trying to sing a song while wearing earplugs. Sure, you can sing with earplugs, and sure, it doesn’t hurt your ears, but that doesn’t mean you’re singing on-key… If you were singing on-key, it won’t hurt when you sing without the earplugs.
Likewise with footwear… You’ll be able to learn how to run “on-key” much sooner, when you don’t block your soles from feeling the terrain… If it hurts, that’s because you’re running off-key. If you block that feeling of pain, you’re blocking the message your body is trying to tell you, that you should be changing your tune. Therefore, you are ignoring the best advice you would have received today … outside of this post 
The point is, the purpose of so-called “transition” footwear, is not to help you learn how to run barefoot. It is to protect you from the pain of becoming aware that you have not, yet, learned how to run barefoot – essentially, it is protecting you from, your goal, of actually learning how to run barefoot!
If this was no danger, I wouldn’t mind so much. But, if you have been wearing shoes most of your life, depending on them for support and protection, then your feet are going to be weak. That might not be so bad, in and of itself. But, now, let’s put those weakened feet under a whole lot of stress, by running without the support of your normal shoes – the support you have grown dependent on, and with only a fraction of the feedback that would tell you to change the way you are running.
“Oh”, you say, “I can feel the ground, while wearing my transitional footwear, just as if I were barefoot.”
If that were true, then why did you just spend any amount of money for your “transitional” footwear? Isn’t it because it hurt to run barefoot? Or, at least it hurts to run barefoot, the way you are trying to run barefoot. If so, then you are blocking the message from your soles that wants to emphasize to you, that you need to change the way you run, BEFORE you start running greater distances, or faster speeds. It is the pain, that is the message! It is the pain, that is the teacher! It is the pain, that emphasizes the importance of changing. It is the purpose of the “transitional” footwear to allow you to run further and faster than you are ready to run!
Without the pain, without this emphasis of this message, you could go out and run several miles, without realizing that you are not ready to run several miles – and that’s probably exactly why you bought those brand new, expensive, “transitional” shoes. And that’s exactly why I get dozens of comments from folks whose feet are injured as a result of trying to learn how to run “barefoot” in transitional footwear!
If you want the full benefit of Running Barefoot, not just the foot strengthening, but the immediate feedback, which emphasizes, with each and every step, how urgent it is to change your running technique, and how important it is, NOT to start running several miles, until you have, at least, somewhat mastered a much gentler technique – even gentler than what the transitional footwear will allow, go BARE foot, literally – not “barefoot” as the term is used to sell footwear.
When you can run barefoot, comfortably over gentle surfaces, and not uncomfortably over most every kind of surface which you hope to run on, then, and only then, are you ready to attempt to run, with MINIMALIST footwear, blocking a large portion of the message your soles are trying to send to your brain. But, then, you won’t really need minimalist, or any other kind of footwear, except in extreme cases, like if you want to run hundreds of miles over very harsh terrain!
Comments
Comment
from Doug
Time 2009 November 19 Thu at 6:45 am
I haven’t figured out how to really walk barefoot. It’s much easier for me to run or trot barefoot. Maybe that’s my bad. But the ball-heel landing is just too different than my years and years of training heel-toe walking. It was much easier to reprogram my running. I’d love to see a detailed write-up of barefoot walking similar to the HowTo BKB wrote for running.
I can also give a strong second to BKB’s comments on the difference between running barefoot and running VFF. It is definitely not the same. I did about 45 days of barefoot running starting at zero. I’ve done about two weeks of VFF running now. I can tell my form isn’t as good and I miss feeling the ground. In fact, I have a twinge in my lower back and I wonder if it’s not from running in my VFF. I’m fairly sure I’m pushing too hard; getting too many miles in (even though it’s just 20ish per week) and running too fast (even though I usually just do 11 – 12 minute miles). If I took my VFF off I know I’d have to scale back. Since we’re going through a warm-ish November I probably should do just that. Thanks for the continued advice, Ken!
Comment
from kayetech
Time 2009 November 19 Thu at 8:04 am
Doug, you might want to look into Chi-Walking. I have heard a lot of barefooters find it useful. I haven’t used it myself, I just try and walk with a ball-heel step or as flat a foot as I can. Over time the step is becoming easier, but it sure does feel goofy at first! =)
Comment
from Stryder
Time 2009 November 19 Thu at 8:07 am
What is the “typical” length of transition period from shod to full and equal training barefoot?
Comment
from 36lima
Time 2009 November 19 Thu at 8:37 am
For walking I’ll agree that what feels best to my feet seems a bit odd for the rest of me 
I find that “softer” knees when I’m walking barefoot and more of a mid/whole foot set down seems most comfortable. I tend to bang my heels a bit if I revert to my normal shoe-like walking stride. It seems the principles are similar to running barefoot to me: shorter strides, knees bent more than you’d think, put your foot down and pick it up as a unit rather than a “roll-through” type of motion.
I still get a hot-spot right at the ball of my second toe when I try to go too fast (pushing off) or start more of a heel-to-toe motion. I’m still new and have tender feet but, I can walk about 1-2 miles on asphalt and concrete without feeling it the next day using good (I think) walking technique.
Comment
from themerryprankster
Time 2009 November 19 Thu at 10:31 am
I bought some VFF several months back and only wore them a few times around the house. They’re a little too small for me so I’ll have to size up. But I did get some Vivobarefoot dharmas and took the soles out…been wearing them for a few weeks. I mainly sit at a desk all day and the last two days I’ve been unshod. If I have to go to the restroom I put my shoes on or if I have to walk around the office. Last night I did my first walking down the street barefoot. I ran my 5 miles and then took off my socks and shoes…walked about half a mile and then ran for a few hundred yards on the sidewalk. The hardest part for me is getting over the fact that I care too much what other people think. I’m gonna get there eventually though. Slowly but surely. I’m glad I read this site and your thoughts on “transitional” footwear. I was ready to go run a bunch of miles a few weeks back in the VFF’s. I’ll wait until I run comfortably barefoot and then use them for the trails…we have a lot of caliche, cactus, and thorns on my off-road trails. Great site.
Comment
from dblake
Time 2009 November 19 Thu at 11:55 am
Shod to equal length/distance/speed barefoot took me about 7 months. YMMV. Our pavement is mostly pretty rough (chip seal).
Comment
from RunLong
Time 2009 November 19 Thu at 5:08 pm
Hi, everyone. I just did me first Half Marathon Barefoot Sat the 14th in Huntsville AL. Out of 900+ runners I was the only one Barefoot. I’ll run my first Full Marathon on the 28th of Nov in MS. Back in 2008 I got a pair of the FF Clasic and started running in those because I wanted to start running barefoot but it was not until this year when I just took off the shoes for good that I was able to truely see what Ken Bob was talking about. If I had just took off the shoes and FFs almost 3 years ago things would have been much quicker. I know that most of us have to wear shoes at some point and I see that time as a good place to use the MINIMALIST footwear. Just kick them off before the run.
Comment
from DKP
Time 2009 November 20 Fri at 9:04 am
I started doing relatively short barefoot runs (1 – 2 miles) on grass after reading Born to Run and buying into the BFR theory. I really enjoyed the experience and purchased a pair of VFF in early October to take it to the next level.
I wear (wore) the VFF’s only for my Sunday trail runs (10 miles) and for one or two shorter runs in the week – but only after building up mileage for a few weeks.
I had no foot problems, just a bit of lower leg fatigue which seems to be normal. That is, until this week….
Sunday I ran in the Fat A s s Trail Run in Batawa, Ontario. 17.5 tough kilometers of up mixed terrain. I chickened out and wore my trail shoes instead of my VFFs just to be on the safe side because the course has some rocky stretches and much of the loose stuff is covered in fallen leaves right now.
I had a great race – finishing a full ten minutes faster than last year in fourth place overall (it’s a small race) and only turned my foot over once. I rested my aching feet and legs until Wednesday at which time I figured an easy, short run in the VFFs would get the kinks out.
I could not have been more wrong! I had to run on asphalt for about two miles to get to the section of trail I wanted to run on, and was running very gently trying to focus on proper technique when I noticed my right foot (the one I turned) getting progressively more sore. I kept going, thinking it was just post-race soreness that would work its way out once I warmed up, but it got worse to the point where I had to stop and walk.
Walking didn’t help and it continued to worsen so I had no choice but to bail out and head for home cross-country. A looongg walk home and I was in considerable pain by the time I got in the door. I knew at that point that I was dealing with a stress fracture.
X-rays and a day in emerg yesterday confirmed my worse fears and now I am off my feet for four to six weeks.
My friends who were skeptical about my barefoot/VFF experiment are naturally asking me if there is any connection. I know that stress fractures generally don’t come on suddenly, but I have to wonder on the role my experiment played in my injury.
Anybody have any thoughts on this? I have loads of time to read your comments as I sit here stewing.
Comment
from kayetech
Time 2009 November 20 Fri at 12:07 pm
DKP,
I actually find it EASIER to go barefoot on trails. All the little rocks and roots etc really make you keep good form. Plus, it is TONS of fun flying downhill! I actually got pretty annoyed when I had shodders in front of me that I didn’t have room to pass going down a hill, it freakin hurt to keep stomping and trying to go slow like they were. Ugh. I also find my feet feel better after trail runs than they do on the road. I think it is the variety and constant change vs a flat level surface with no contours. *shrug* I also don’t have any problems staying on my feet, and I haven’t twisted an ankle running trails yet! However, I have twisted my ankle running in shoes before.
Before you run again DEFINITELY make sure you are fully healed and start slow, don’t be silly and think you can just jump back right where you were. Now that you have had the fracture you are more susceptible to fractures in the future. Next time forget the shoes, and just go run!
Kerry
Comment
from Barefoot Ken Bob
Time 2009 November 21 Sat at 3:51 pm
DKP,
I’ve written frequently on this subject since the release of the book, “Born to Run”.
The problem is exactly the same reason you probably bought the Vibram Five Fingers – so you could run faster, further, and harder than your bare feet are ready to run.
Of course, the first part of the solution, is to listen to your BARE feet, and don’t run further, faster, and harder than your bare feet are ready to run.
The second part of the solution, is to listen to the sensitivity in your bare feet, because they are trying to teach you how to run without pain. This takes time to learn to understand what your bare soles are trying to teach you. Everything anyone else can teach you about how to run, your BARE feet will eventually teach you, and so much more, that none of us can articulate, or transfer to your individual shape, weight, strengths, and weaknesses.
My suggestion is, while letting your foot heal (before completely breaking it), read through the Beginning, and http://runningbarefoot.org/?page_id=525” rel=”nofollow”>How pages:
…and the several articles and comments in the “Foot Pain” category.
Comment
from invisibleshoe.com
Time 2009 November 24 Tue at 2:48 pm
I’m linking to this thread from my new Huaraches (kits and custom shoes) website — http://www.InvisibleShoe.com.
Too many people go out too hard once they have anything covering their feet, whether it’s VFFs or huaraches (I know I did).
If I’m running on the bike path, I’ll go barefoot. For trails and the like, I like my huaraches.
Comment
from Barefoot Sal
Time 2009 December 19 Sat at 2:07 pm
I use my “transitional” footwear at work and around town, where it is socially “unacceptable” to go barefoot. However, after having run both REAL Barefoot and in VFF, both Classic and KSOs, there is no comparison. While running, the VFF allow what I can only label as a false sense of security. I was even heel striking on occasion! There really is a big difference between the two. After a few runs in VFF, I now save them for walking around town, and I run now exclusively Barefoot. I did my first official 5K last Sunday, over literally every terrain! I would say the only “transition” people need to concern themselves with is the realization and acceptance that, whatever the mileage and speed while shod; you will literally start all over again now that you have removed your shoes. Everything changes. I have accepted this. One day I might run another sub-4 hour marathon, as I’ve done in years passed, but for now, I’m enjoying the process and look forward to my next 5K. Patience, people, patience.
Comment
from jones
Time 2009 December 20 Sun at 1:00 am
Last week i try a long run of 9 miles in VFF, on road. After the run, there was sensation of tense on calfs. i thought i was doing ok, big NO NO!. Next day the tense of calf turned “arm wrestling” tight. I over did! I forgot this is totally a new learning. And it is quite true that VFF give me sense of secure while running in the dark (6.a.m) wihtout have to worry about glass or nail on the road. I am not even sure if i am not pounding when running, or toe pushing.
So I am keeping the VFF out of my running for now, atleast, until i know how to run. I can’t agree more with Sal situation where “socially unacceptable to go barefoot”, especially during occasion of meeting the customer for a deal. I live in place where people are quite conservative .
Comment
from 5iver
Time 2009 December 29 Tue at 7:05 pm
Hi all.
New to the site; new to bare foot. Thanks for providing the learning resource.
I too read Born to Run and was seduced by the concepts and, of course, the VFFs. Reading this thread I’m now doubting my decisions to run in them. But isn’t the issue one of pure safety? I mean the c#@p on our roads and walkways is a bare sole’s nightmare, surely? One chunk of headlamp glass; one nail; one sharp stone, and I’m screwed. Surely that’s why VFFs are a sensible, permanent alternative to actual BF and a compromise for good reason? How much of the bare foot goal is just purist, for-the-sake-of-it, buck the system, and how much of it is truly a better way?
And I’m honestly not trying to be combative. I want to understand, and do appreciate any advice.
Comment
from Barefoot Ken Bob
Time 2009 December 29 Tue at 7:37 pm
5iver,
The question is, “Do you want to learn how to run more gently?” If so, then the best way to go, is to take off your footwear, listen to your feet, and take the time to learn, BEFORE you go out and start pounding or scuffing your feet over broken glass on the pavement…
Once you learn to run gently, and if you have taken the time to learn to run gently, your soles will have toughened up enough, at least for running gently, and if you’re running gently you won’t be pounding your feet into the glass, or sliding your soles across the pavement and litter. If you bare your soles AND listen to your bare soles, chances are you have had more abrasions from your shoes, than you will from running barefoot – …
Anyway, from the many reports I have received, I would have to say that minimalist footwear is not for beginners. If you don’t have some excellent coaches, then there’s a good chance you’ll make some serious, and painful mistakes – yes more painful than stepping on a bit of broken glass. We tend to exaggerate the consequences of these risks (“and I’m screwed”), while underestimating the more real risk of snapped tendons, and broken bones in our feet, as a result of not truly being able to feel how gently (or not) we are running.
Your bare soles are the two best coaches anywhere. They will always be available to you, on every barefoot run, letting you know instantly, with each and every step, if you’re doing something stupid, or not.
Walking or running naturally could be thought of as almost a reflexive response to your feet interacting with the ground. When we throw some insulating, protective, barrier between our bare soles and the earth, we leave ourselves open to sense-less running.
It’s like taking the inspection process out of the assembly-line in a manufacturing plant. A few months later, when the customers return all the merchandise, you suddenly realize you have been building junk for three months. If only you hadn’t thrown your Quality Control inspectors in prison!
But the solution is NOT a blindfold. The real solution is to set your inspectors free again!
Comment
from 5iver
Time 2009 December 29 Tue at 7:52 pm
Thank you Ken for your considered and speedy reply
So the serious mistakes I could still make in VFFs come from believeing I’m running bare foot ‘without risk’ and thus pushing too hard and/or with bad form, right? Whereas running truly bare foot removes all but the risk of treading on something nasty, but FORCES a runner to run as perfectly/naturally/intuitively as its possible to do. And gentle gentle gentle is the only way to start. I get that.
What surface would be best then? A treadmill?
Thanks again for your help.
Comment
from 5iver
Time 2009 December 29 Tue at 7:54 pm
And yes, my feet are as sensitive as they come, but no injuries past or present.
Comment
from Barefoot Sal
Time 2009 December 29 Tue at 11:25 pm
I just realized that runners are more afraid of stepping on glass than getting hit by a car! Anyway, I believe I have encountered “dangerous” things on the road, such as glass and nails, as well as other debris. I did something utterly amazing – I ran around it (or jumped over it!)
The way I started Barefooting was to alternate between VFF and real Barefoot. I would do 2 miles in Vibrams, them 1 mile Barefoot. After a couple of weeks I hated running in VFF. It just wasn’t the same!
And 5iver asked about treadmills?
(!@#$*&^%!!…sorry, that was me vomiting). What a smart-ass I am! Treadmills do not mimic actual running, as stationary bikes do not mimic actual cycling. That being said, the tread tends to heat-up and I’ve found it quite uncomfortable. My personal favorite terrain for Barefooting? The street! That’s right, the street! It feels the best! Beautiful grass? Not so beautiful when you bend your ankle sinking into a pothole that was covered by “beautiful grass”! Give me the street!
Besides, when one participates in a 5K, 10K, or Marathon, it is mostly on the street!
As someone who has run and cycled on city streets for years, I’d have to say there really is a whole lot less junk on the street than we think there is.
Shazaam! ; )
Comment
from 5iver
Time 2009 December 30 Wed at 10:55 am
Forgive a newbie his initial concerns. Having never run bare foot on ANYTHING, I was just looking for advice. I know you’ve heard it all before. Have to start somewhere.
Comment
from Barefoot Sal
Time 2009 December 30 Wed at 11:43 am
Hey 5iver! I too was a newbie just 6 months ago. (You can read various “newbie” posts of mine throughout this site, especially in the Starting Out section.) I too had various concerns. I too had never run barefoot and had not spent much time being barefoot. I had run varying distances from 5K to Marathon in years past, with shoes. I starting running again after a couple-year lay-off, happened to find “Born To Run”, bought VFF, happended to find this site, starting running in a way I’d never before, then did my first 5K two weeks ago – Barefoot. I’m doing my second 5K tomorrow. The advice I give comes as a new Barefooter myself. I’ve found that the biggest obstacles were not on the road, but in my own mind. Running down the street barefoot challenges the mind and society itself. Could I handle that? I tried and I did. My challenge was getting myself to relax. I was quite tense, mentally and physically. I had to constantly reassure myself, “Relax. Everthing is okay. This actually feels pretty good.” Etc.
I’ve found the best way to learn to run barefoot (and believe me, I’m still learning) is to get out there and do it. Save the VFF for the gym; Run small distances at first; pay attention to what is happening – form, breathing, posture. Watch for scraping your foot on the ground (as I experienced, doing too much “push-off”); Plenty of recovery time between runs.
How ever far and fast you run right now, throw it out the window; start fresh and new. This is a new ballgame.
Have fun and good luck!
-Barefoot Sal, North Hollywood, CA, USA
Comment
from 5iver
Time 2009 December 30 Wed at 1:25 pm
Thanks Sal, very encouraging. And guess what?! I’m in N Hollywood too! Small world. Are there BF clubs in our area?
thanks for your help and ideas.
Comment
from Barefoot Sal
Time 2009 December 30 Wed at 7:16 pm
Hey 5iver. I don’t know of any clubs in the area. I’ll look into it. If I don’t find one, perhaps I’ll start one! We’ll see what the new year brings…
I run around NoHo and Burbank, NoHo Park (Magnolia/Tujunga), and Griffith Park. Slow pace, as I achieve weight loss. For now I’m content at 5K. Perhaps some 10Ks in the future…
And beyond that…??????
Comment
from 5iver
Time 2009 December 30 Wed at 8:43 pm
Count me in as a member if you do!
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Comment from 36lima
Time 2009 November 19 Thu at 6:00 am
I wear VFFs daily but don’t run in them. My thought process is that, since I can’t go barefoot at work, at least I’ll be building up a bit of foot strength in my VFFs. I then go out and walk with occasional short stretches of running completely barefoot during my lunch or afternoon break. Hopefully this will help me avoid the oh-so-common overtraining scenario. So far, I haven’t gone out soley (:D) to run barefoot and have been keeping it a mix of primarily walking with some running. I actually feel ready to make the switch but it’s a bit intimidating. I have noticed though that, when my feet start hurting on a walk, it actually feels better for a short running stretch. I suppose I’m putting pressure in different spots when walking as opposed to running.
Kelly